Week 1 | Workout #4 | Posterior Chain

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row, just to increase blood flow before we start to mobilize
Part 2] Complete Full Body Mobility video

Part 3] Complete Lower Body Activation video

Part 4] CNS Igniter
Complete 3 sets:
5 KB Hikes
4 OH Ball Slams
3 Vertical Jumps

Part 5] 5 REP MAX STIFF LEG DEADLIFT
You can utilize kettlebells, dumbbells, barbell, trap bar for this test just ensure you retest with the same tool on week 6.
Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your stiff leg deadlift 5 rep max.

Part 6]
20 min AMRAP
200m run/row/bike
5 Push-Ups
5 HAF KB Hikes
5 Unload Beast Wave
5 Single Leg Unilateral Deadlifts [each leg, 10 total]